Crossfit Fife: Snatch and Fran - WoD

Thursday 29 April 2010

Snatch and Fran - WoD - 26/4/10

Ballistic warmup

Individual pressup programme

Snatch - hang snatch and snatch on the min for 15 min use 70% 1rm on a suitable load for the 15mins

Work Capacity - "Fran"

21-15-9

thrusters 65/95lb
pullups

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Getting started

As CrossFit is so diverse to your current training we ask that all people attend three "element" classes prior to attending daily WoD's (workout of the day). The format of this will be: current fitness evaluation, and over the course of the three classes you will be taught the nine basic moves, Air Squat, Overhead Squat, Front squat, Press, Push Press, Push Jerk, Deadlift, Sumo Deadlift High Pull and the Medicine Ball Clean, at the end of each class you will get a workout incorporating the skills you have learnt. After these classes have been completed you will be able to attend the daily Workouts.

Please download this free pdf courtsey of CrossFit HQ